13 pax (excluding YHC) showed up at RockZero to see what the Q had planned for the next 60 minutes.

Warm up:

Lap around the church, ending at the parking lot across the street from where we started (which Gummy helpfully pointed out).

Circle up for COP:

SSH x 20 IC

Merkins x 10 IC

Mountain climbers x 20 IC

IW x 15 IC

Low slow squat x 16 IC

The Thang:

Mosey to the baseball diamond (to make the pax think we were headed for the rocks):

Bear crawl to first base, lunge walk to second base, crab walk to third base, sprint home (sliding optional)

This was when Alf reminded the Q that we had an FNG and should try to impress him with our fitness level instead of doing a moderate workout. Thanks for the support! As we moseyed toward the front of the church, Alf started wondering out loud whether the Q had a plan.

Arrive at the big rock pile. Assign the mouthy Seminole fan (Nemo) the 75# sandbag that YHC had hidden in the bushes. All other pax grab a LIFTING rock and mosey over to the lot parallel to 51 (so many lots).

Pax line up abreast. One pax runs to the third island (after a few rounds, switch to second island) with the sandbag while the rest off the pax perform called exercise with their rocks. Exercises include, but are not limited to, the following:

Curls (for the girls)

Overhead squat

Goblet squat

Teabag squat

Ground press

Tricep extension

Deadlift

Overhead press

Reverse lunge

Flutter press

LBC with rock

Put the rocks/sandbag back and mosey over hill and dale to the hot box. 3 rounds of: 25 dips, 10 split squats per leg, 15 derkins with runs to trash cans at different distances. Last round, shave 5 reps off of the dips and derkins.

Mosey to the playground for 3 rounds of 10 donkey kicks and 5 pull-ups.

Mosey to another parking lot and line up abreast. Bear crawl 5 spaces, 5 CDDs, bear crawl 4 spaces, 5 CDDs, etc. all the way to 1 space, 5 CDDs. The idea was to continue the length of the parking lot, but it was massive and the Q was facing a mutinous horde. So, we audibled to lunge walks and jump squats for another round. Mercifully, we then ran to the bottom of North Face. This is where Nemo chimed in about how “old school” this beatdown is. I guess I need to get out more.

Plank at the base of North Face for instructions: sevens with merkins at the bottom and jump squats at the top. This was a near disaster, with pax flying down (or sliding in the case of Runstopper) and nearly crashing into each other. This is when the Q regretted the lack of a disclaimer this morning. #oops

Mosey back to the start for some Mary:

LBCs x 20 IC

Heels to Heaven x 20 IC

Dolly x 20 IC

Protractor, with pax input

Dying cockroach x 10 IC

Time

Announcements:

Christina Latini Memorial 8K in honor of Olive’s daughter will be held in Huntersville on March 30th. If you don’t have a conflict, he would love your support. You can sign up here.

If you’re not able to make the Latini 8K, a few of the pax (YHC included) or their Ms are running the Craft Beer Half Marathon on March 30th. There’s also a 5 mile option, if that’s more your distance. You can sign up here. If you don’t want to run, come drink beer instead.

Moleskine:

Thanks to the pax for coming out and supporting my Q. We had a good crew of veterans and even an FNG (Chris B. – Plasma). Some pax wanted to give him a meaner nickname like Mouth Fart or Captain Mouth Fart, but we ended up sticking with the relatively painless Plasma. A rename may be in the cards down the road…

I appreciate the invitation to Q from Hoover (and Geraldo and Nemo). Hoover was kind enough to keep an eye on the FNG for me as I tried to keep this crew of professional mumblechatterers under control (#Qfail). Geraldo chose to ruck 400 miles and do other ruck-related exercises rather than posting with us, but it’s cool.

As if I needed the reminder, Alf was there to let me know that UVA got bounded from the ACC tournament the night before by FSU. Nemo proceeded to do some Atlanta Braves cheer in response, but I ignored him because he’s young and doesn’t know any better. Now, if Marlin had been there, I might have paid attention.

Purell and I did a 3 mile pre-run, while Scabby and his P200 crew did a longer pre-run. However, Scabby is the only one that stuck around for the workout. Next time, I’m going to show up early and rope off the parking lot for those clowns, forcing them to go to Java run instead.

The title of the backblast is based on the comment from Nemo that I was leading an “old school” workout. I didn’t realize these were old school moves, so I’m going to have to get out to RZ a little more often to catch up on the latest workout technology.

Sorry for missing the 4 mile mark (or even the 3 mile mark), but this is supposed to be heavy day, so we did rocks and a sandbag instead.